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发布时间：2024-03-09 16:56:25
KellyMcGonigal:Howtomakestressyourfriend.Ihaveaconfessiontomake,
Butfirst,Iwantyoutomakealittleconfessiontome.
Inthepastyear,Iwantyoutojustraiseyourhandifyou'veexperiencedrelativelylittlestress.Anyone?
Howaboutamoderateamountofstress?Whohasexperiencedalotofstress?Metoo.
Butthatisnotmyconfession.
Myconfessionisthis:Iamahealthpsychologistandmymissionistohelppeoplebehappierandhealthier.
ButIfearthatsomethingI'vebeenteachingforthelast10yearsisdoingmoreharmthangood,andithastodowithstress.
ForyearsI'vebeenteachingpeople,stressmakesyousick.
Itincreasestheriskofeverythingfromthecommoncoldtocardiovasclardisease.Basically,I'veturnedstressintotheenemy.
ButIhavechangedmymindaboutstress,andtoday,Iwanttochangeyours.Letmestartwiththestudythatmademerethinkmywholeapproachtostress.
Thisstudytracked30,000adultsintheUnitedStatesforeightyears,andtheystartedbyaskingpeople,
“Howmuchstresshaveyouexperiencedinthelastyear?”
Theyalsoasked,
“Doyoubelievethatstressisharmfulforyourhealth?”
Andthentheyusedpublicdeathrecordstofindoutwhodied.Okay!
Somebadnewsfirst
Peoplewhoexperiencedalotofstressinthepreviousyearhada43percentincreasedriskofdying.Butthatwasonlytrueforthepeoplewhoalsobelievedthatstressisharmfulforyourhealth.Peoplewhoexperiencedalotofstressbutdidnotviewstressasharmfulwerenomorelikelytodie.Infact,theyhadthelowestriskofdyingofanyoneinthestudyincludingpeoplewhohadrelativelylittlestress.
Nowtheresearchersestimatedthatovertheeightyearstheyweretrackingdeaths182,000Americansdiedprematurely,notfromstress,butfromthebeliefthatstressisbadforyou.Thatisover20,000deathsayear.
Now,ifthatestimateiscorrect,thatwouldmakebelievingstressisbadforyouthe15homicide.
Youcanseewhythisstudyfreakedmeout.
HereI'vebeenspendingsomuchenergytellingpeoplestressisbadforyourhealth.Sothisstudygotmewondering:
Canchanginghowyouthinkaboutstressmakeyouhealthier?Andherethesciencesaysyes.
th
largest
causeofdeathintheUnitedStateslastyear,killingmorepeoplethanskincancer,HIV/AIDSand
Whenyouchangeyourmindaboutstress,youcanchangeyourbody'sresponsetostress.Nowtoexplainhowthisworks,
Iwantyoualltopretendthatyouareparticipantsinastudydesignedtostressyouout.It'scalledthesocialstresstest.
Youcomeintothelaboratory,andyou'retoldyouhavetogiveafive-minuteimpromptuspeechonyourpersonalweaknessestoapanelofexpertevaluatorssittingrightinfrontofyou,andtomakesureyoufeelthepressure,therearebrightlightsandacamerainyourface,kindoflikethis.Andtheevaluatorshavebeentrainedtogiveyoudiscouraging,non-verbalfeedbacklikethis.Nowthatyou'resufficientlydemoralized,timeforparttwoamathtest.
Andunbeknownsttoyou,theexperimenterhasbeentrainedtoharassyouduringit.Nowwe'regoingtoalldothistogether.It'sgoingtobefun.Forme.Okay.
Iwantyoualltocountbackwardsfrom996inincrementsofseven.You'regoingtodothisoutloudasfastasyoucan,startingwith996.Go!Gofaster.Fasterplease.You'regoingtooslow.Stop,stop,stop,stop.Thatguymadeamistake.
Wearegoingtohavetostartalloveragain.You'renotverygoodatthis,areyou?Okay,soyougettheidea.
Now,ifyouwereactuallyinthisstudy,you'dprobablybealittlestressedout.
Yourheartmightbepounding,youmightbebreathingfaster,maybebreakingoutintoasweat.Andnormally,weinterpretthesephysicalchangesasanxietyorsignsthatwearen'tcopingverywellwiththepressure.
Butwhatifyouviewedtheminsteadassignsthatyourbodywasenergizedwaspreparingyoutomeetthischallenge?
NowthatisexactlywhatparticipantsweretoldinastudyconductedatHarvardUniversity.Beforetheywentthroughthesocialstresstest,theyweretaughttorethinktheirstressresponseashelpful.Thatpoundingheartispreparingyouforaction.Ifyou'rebreathingfaster,it'snoproblem.It'sgettingmoreoxygentoyourbrain.
Andparticipantswholearnedtoviewthestressresponseashelpfulfortheirperformance,well,theywerelessstressedout,lessanxious,moreconfident,butthemostfascinatingfindingtomewashowtheirphysicalstressresponsechanged.
Now,inatypicalstressresponse,yourheartrategoesupandyourbloodvesselsconstrictlikethis.Andthisisoneofthereasonsthatchronicstressissometimesassociatedwithcardiovasculardisease.
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